Speedy Soya Chunks Biryani

Enjoy this delicious, one-pot soya chunks biryani recipe that takes just 20 minutes to make. With 28g of protein and only 383 calories per serving, this recipe is the ideal way to satisfy your tastebuds and get dinner on the table fast. 

The main reason I love this tasty recipe so much is that it is a one-pot recipe and it’s so easy to throw together. 

It’s extremely quick to make this recipe as it only takes 10 minutes to prepare and 10 minutes to cook.  You could save 10 minutes by using pre-prepared roasted soya chunks in advance. 

I also really love how filling this recipe is.  That is mainly because of the amount of protein in this recipe that mainly comes from the soya chunks. This recipe contains 383 calories and 28 grams of protein per serving so it’s great if you are counting calories, and want to keep your protein intake at a certain level. 
If I’m making this recipe for a crowd, I love to serve this soya chunks biryani with Creamy Hummus, Creamy Vegan Poppy Seed Dressing, some of my Creamy Vegan Red Lentil Dahl, and some of my 3 Ingredient Gluten Free Naan Bread Recipe.

Why You’ll Love This Recipe

• This recipe contains 383 calories per serving
• This recipe contains 28g of protein per serving
• One serving of this recipe contains 57% of your recommended daily intake of protein in just one meal

• This recipe is made from a combination of vegan protein, whole food sources of carbohydrates, vegetables, essential fats, and ingredients that make the dish extremely tasty.
• This easy recipe takes 10 minutes of passive preparation time and 10 minutes of cooking time.  You can use the cooking time to get on with other things.
• This recipe is made extra tasty by the addition of garam masala and fresh ginger.
• I have simplified this recipe by limiting the number of ingredients and using everyday, simple ingredients such as green beans and onions.
• This recipe and all recipes on my website are vegan, plant-based, gluten-free, dairy-free, egg-free, lactose-free, free from refined sugar, vegetarian, and are based on whole foods.  
• All of my recipes follow my own diet plan called the Plant Plate 400. In addition,  my recipes also adhere to the following diets, the Mediterranean diet, the 1200 Calories a Day diet, Clean eating, the Macrobiotic diet, the Alkaline diet, the Ornish diet, the Daniel Fast, and the Starch Solution diet.

Ingredients

Ingredient Substitutions

• White rice: Replace the white rice with any type of cooked rice
• Olive oil: Use any oil you choose.  Or omit the oil completely and just saute the vegetables in a little water.
• Soya Chunks: You can replace the soya chunks with any type of TVP or soya curls, but bear in mind the soaking time will vary depending on type and size.  The smaller the TVP chunks, the less time they need to soak.  If you don’t want to use TVP you could use firm tofu, or even canned chickpeas or beans for this recipe.
• Green Beans: You can replace the green beans with sugar snap peas, mange tout, or any vegetables of your choice.
• Sea salt: You don’t have to soak TVP in salted water.  You can soak it without salt.  In the recipe, you don’t have to use sea salt, you can remove it completely or you can replace it with any salt of your choice or 1 tablespoon of tamari.
• Garam Masala: You can replace garam masala with curry powder, ground cumin, or any herbs or spices of your choice. 
• Lemon juice: Replace this with lime juice or remove it completely.
• Onions: You can omit the onions or replace them with a vegetable of your choice.
• Vegetable stock powder: You can replace it with a different stock powder or stock cube of your choice.
• Ginger: Replace ginger with dried ginger or remove completely.
• Garlic: You can omit the garlic or replace it with 1 teaspoon of garlic powder.
• Tomato puree/paste: You can remove the tomato paste if you don’t mind a less rich sauce.
• Raisins: You can replace the raisins with sultanas, dried cranberries, or chopped dates or you can remove them altogether. 
• Cilantro/other fresh leaves: You can omit the fresh herbs or replace them with any fresh or dried herbs of your choice.
• Soya yogurt: Replace the soy yogurt with any plant yogurt of your choice or remove it entirely.

The Structure Of A Plant Based Plate

Each of the recipes I create fits into my Plant Plate System.  This system incorporates 5 food groups into every meal. 

The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste

This recipe is a complete meal because it contains all 5 components of my Plant Plate and contains around 400 calories per meal.

The diagram below helps you see the 5 different components of a Plant-Based Plate.

Click here to discover more about my Plant Plate System and some of the benefits of eating this way.

Here’s how this recipe is structured according to the Plant Plate System.  

Adding each ingredient to the following categories helps you to easily see how to make substitutions.  It also lets you know the exact reason why the ingredient is in the recipe. 

Plant-Based Protein

• Soya chunks

Leaves, Fruit & Veg 

• Green beans
• Onions

Aesthetic Additions

• m

Nutrient Packed Carbohydrates

• Rice

Taste 

• Oil
• Sea salt
• Garam masala
• Lemon juice
• Vegetable stock
• Ginger
• Garlic
• Tomato paste
• Raisins
• Cilantro/Coriander
• Soy yogurt

Recommended Equipment

Here are the main kitchen equipment tools I have used to create this recipe.

How To Make This Recipe

Here is a brief summary of the steps needed to make the recipe.  See the recipe card at the bottom of this post for the full detailed instructions.

• Prepare the rice & soya chunks.
• Heat the oil in a large, deep frying pan and stir in all the ingredients.

How To Serve

Serve immediately, or wait until the rice has cooled to room temperature and refrigerate immediately.  Only reheat once more after making this recipe. 

How To Reduce The Calories

If you’d like to reduce the calories of this recipe even further, I suggest removing the olive oil.  You can saute the vegetables in a little water instead of oil.  You can also remove the raisins.

Frequently Asked Questions

How To Store Leftovers

This recipe keeps for up to 4 days in the fridge in an airtight container. It also freezes well for up to 3 months.  Defrost it before using it. Reheat it by warming it up gently in a pan.

Ways To Use This Recipe

Here are some of my favorite ways to use this recipe if I’m making this recipe for a crowd: 

• Serve it with a dollop of Creamy Hummus on the side
• Drizzle some Creamy Vegan Poppy Seed Dressing over the top of it
• Add a side dish of some of my Creamy Vegan Red Lentil Dahl to add some variety to the dish
• Serve some of my 3 Ingredient Gluten Free Naan Bread on the side

Vegan Carbohydrate Side Dishes

Serve this recipe with any of the following carb side dishes which are all around 100 calories per serving: 

• Easy Boiled Baby Potatoes
• Easy Skin On Boiled Potato
• Crispy Homemade Baked French Fries
• Spicy Sweet Potato Fries
• Most Crispy Vegan Jacket Potato
• Easy Whole Baked Sweet Potato

For more options, see all of my best vegan, gluten-free carbs side dishes.

Vegan Vegetable Side Dishes

Here are some vegetable side dishes that go very nicely with this recipe which are all under 100 calories per serving.

• Easy Vegan Cheesy Broccoli
• Vegan Zucchini Fritters
• Spicy Vegan Cauliflower Buffalo Wings

For more options, see all of my best gluten-free vegan vegetable side dishes.

Vegan Dips

Here are some vegan dips or sauces that go very nicely with this recipe and are quick to make.  These are all under 50 calories per serving.

• No Cook Marinara Sauce (this makes a great salsa or tomato sauce dip)
• Vegan Ranch Dip Recipe
• Creamy Edamame Guacamole

For more options, see all of my best gluten-free vegan dips recipes.

More Tasty Vegan Dinner Recipes

If you’re looking for some easy, vegan dinners, that are around 400 calories per serving, check out some of my other recipes:

• Vegan Chicken Shawarma
• Easy Vegan Souvlaki
• Creamy Vegan Red Lentil Dahl Recipe
• 5 Minute One Pot Vegan Chili

You can see all of my 400-calorie vegan meals here.

Recipe

Now it’s your turn to make magic with food.